1. Not fully collapsing the fat mass 2. Not prioritizing protein 3. Avoiding strength Training 4. Using an app based program 5. Doing it On Your Own 6. Going Vegan or Vegetarian 7. You Don't consider the impact on alcohol 8. Under estimate sleep and stress 9. Going Low Fat 10. Skimping on hydration Great video, thanks. Yes, please speak more about alcohol.
Great video of course. Especially like the recap summary at the end. I just realized, nobody else does this. It is valuable to people learning as you probably know. Thank you.
Along with those who commented on the side bar negatives, If you are going to place them, maybe a big red X through them? I personally typically listen to all that is aligned with what is optimal, as I am aware that I go into resonance quickly with what I feed my ears. The subtle/subconscious does this, whether aware or not. I once stopped listening to someone who often said "I'm fat" about himself, as I could feel the impact just hearing it, and I dropped 6 pounds in a week. I love hearing what you have to say. Very informative! Focusing on the DOs more than the DON'Ts gets my vote. Even reading the words is sending signals that we have to effort to rewire. LOVE you!
Love this episode!! Watched it on my way to our first family Christmas party of the year as a motivation to stay the course as I continue to succeed with my maintenance plan. I’ve lost 40 pounds with PHD! I would love an episode more about the impact of alcohol on weight loss/maintenance.
PHD client here! Just reached maintenance.🎉 I would love a video about how to transition from weight loss to maintenance citing foods to start with, frequency to start with tips and tricks greatly appreciated. Maybe in an Ashley show or PHD email/site video.🤷🏻♀️ I have all the materials at my disposal but a how-to video would be great!👍
I really found this information useful. I will implement the protein and strength training advice you gave, I'm 53 and have a heck of a time losing weight. I am trying low carb currently but I lose 5 lbs and gain the same 5lbs over again. I need to lose about 40 lbs...
I’m learning so much ! I lost 2 pounds this week . One thing that you said that really resonated with me was think of things you’re eating that are holding you back and stop eating them save them for when you are maintaining your weight it reminded me that when I did that before I lost 10 pounds I need to lose another 20. I’m on my way. I’m walking 2 miles a day briskly and riding my bike in addition on the weekends, I cut out all gluten. I have added more meat to my diet for my bone health. I feel like I’m on track but if I stall I’m definitely going to do your program because you are very smart, knowledgeable and kind !
Congratulations on those changes that you have been making! I'm here cheering you on! Keep me updated on your progress. We're always here if you need it, you've got this!
Thank you, thank you! I've taken detailed notes, and I may put myself back on my diet plan for a couple of weeks. Over Thanksgiving, I ate a PhD-compliant dinner with leftovers (cooked by a fellow PhD traveler); I don't feel I overate, but I have packed on 4 pounds. I've lost ONE of those, but want to lose really about 10 pounds because I've never reached the PhD goal. I've been in maintenance now about 2-3 months, and have been maintaining the same weight for about 8 months. So, this particular coaching video is EXTREMELY helpful! I appreciate your study/research SO MUCH!
I am getting close to maintenance having lost close to 100 pounds on the PHD Program. Would love to see an in depth show on alcohol along with small cheating on “holiday goodies “
Congratulations!!! Proud of you! An episode on alcohol is coming out soon. I don't love the word "Cheating" when it comes to food :) Most of the time you will enjoy food according to the PHD lifestyle. Once in a while, say on a holiday, you might enjoy something that you usually don't, and the next day, back into your lifestyle you will go. No cheating, no shame, no guilt, no feeling bad. In general, you say no to the foods that don't love you back. I'll do an episode on this topic!
I lost 18 kgs / 39 lbs doing no specific cardio ( NEAT... was my go-to form of moving more ) - weights and body weights ( because I have a desk bound job ) was my only form of specific exercise, and that was paired with OMAD. 12:36 exactly what Dr Donald Layman has said for years. I hold myself accountable, if I eat it - it is only me that is going to burn it off - NO amount of being shouted out or quietly being spoken to will do the trick. I take responsibility for the actions I take and do not take. 17:58 another Dr Donald Layman mantra. Cheers for uploading and sharing.
I cannot afford doing an expensive program Dr. Ashley, so could you please list the specific videos that outline your program in general so I can at least have something to start with. I understand about proper nutrition and eat a whole food diet, very little processed foods, hardly ever eat out and know that all calories are not the same, hormone changes after menopause, and more. I've watched many of your videos but it would be great to get at least an example of a week's worth schedule and suggestions to start off with. I've done intermittent fasting, and out of desperation done week long fasts, I'm very discouraged and truly want to loss the excess fat. I hear from those around me that I need to lose weight so I should eat less and get exercise. Which doesn't help me, it makes me feel even more self conscious, frustrated, embarrassed, angry and upset about my weight. It is terrible especially since I have been a student of health and nutrition for years. Thank you for your help!
Hello! I have an episode in the pipeline where I talk about the specifics, but yes! Think animal proteins, veggies, and healthy fats. If fruit, focus on berries. If you tolerate diary, let go of cow's milk and focus on full fat varieties. Amounts depend upon your body size, gender and activity level. Think .8-1 gram of protein per lb optimal body weight and divide that up into 3 meals and potentially a snack in the afternoon. Week long fasts aren't necessary. I hope this helps you and keep watching the episodes that come out as I do dive into specifics. Please know that I am here for you and you can do this. I see it happen every day! Please keep hope and optimism in your journey and keep me updated on your progress!
@@happydogg312 I do eat lower carbs, low fruit, but will need to up my fatty proteins, however I don't have a gallbladder so it can be difficult on my digestion sometimes and am hypothyroid as well. Thank you for your encouragement and help @happydogg312
@@drashleylucas I will keep watching, I am a subscriber and yes I do eat lower carbs, low fruit, but will need to up my fatty proteins, however I don't have a gallbladder so it can be difficult on my digestion sometimes and am hypothyroid as well. Thank you Dr. Ashley!
PHD client. I would like for you to dive deeper into the effects of alcohol with your weight. I have seen a video of you addressing it in a short video as a weigh loss client but i am in maintenance and would like more detailed info. thank you
Depending on age, height, and gender there is a range of where your visceral fat should be which would indicate a fully collapsed fat mass. You can have your visceral fat measured via a DEXA scan for the most precision or at home utilizing a RENPHO scale. If you would like to learn more about visceral fat and what this should look like specifically for you, we could definitely dig in deeper and help you with this at PHD. Consider giving us a call at 864.644.1900!
DR L-great video and super helpful intel. Information on carbs/sugar was very interesting. Fortunately for me, my blood work is excellent, however I want to maintain it for as long as possible as I push into my 70’. Social drinking is a problem for me, so please do a video on alcohol. Go Hokies! Randy, VA Beach
This was great. The issue I have with the fats is that if we are limited to about 30grams/day to lose weight, when I eat nuts, eggs, olive or avocado oil it gobbles up so much and doesn’t leave much for meals. Any suggestions? Thanks!
Hi Dr. Ashley - Thank you for the wealth of information. However, I too am terrible at math & I've not been able to grasp the grams stuff. I'm a senior & also suffered a brain stroke which makes math even harder for me. Would you please do a video with a split white board showing the daily amount of protein we are suppose to consume with the first and last meal, with ounces as well as with grams. This visual will help us to understand a lot better. What do you mean by .8 to 1 gram of protein per pound of "optimum body weight"? Do you mean the desired weight we wish to achieve? Next, is the daily weight of the protein determined in it's raw state or cooked state? ie: Meat, fish, chicken. We don't have to worry about dairy or other proteins bcos the info is on the label.
I'll definitely consider that! To answer your questions: Yes, 0.8-1 gram of protein per pound of your ideal healthy weight. Let's say you weigh 180lbs but for your frame, a healthy weight is 130lbs. Then your daily goal is 104-130 grams of protein per day. You'll want at least 30-40 grams for first meal and last meal. So example would be: Breakfast = 30 grams, Lunch = 30 grams, snack = 30 grams, Dinner = 40 grams. Total for the day would be 130 grams! Measured raw!
@@drashleylucas - Thank you for responding Dr. Ashley. I really like your delivery. You are very Knowledgeable, Honest & Sincere. We are lucky that you decided on this career to help humanity. I just used the grams to ounces converter on google and the results seem very strange. 30 grams converted to ounces is 1.05821886 ounces. That can't be right can it? We're only allowed to eat 1 ounce of protein 3x/D, approx.? According to the above math, i.e. 1 can of salmon is 213 grams, using the converter = 7.5133539 ounces. So I can only scoop out 1 ounce of salmon from that can per meal & the last meal a little bit more??? That sounds like starvation quantities to me OR I'm calculating it incorrectly. What else are we to eat with that tiny 1 ounce portion of protein, since we're not suppose to eat carbs in the way of grains? I'm going to try to find some pics of food on the plate with you PHD system to give me an idea of what a meal looks like. Maybe that will help me understand. Wish me luck. Maybe you can do a video with a cook or Chef doing a meal prep and plating the meal. Something to think about. Most people luv watching cooking shows. I HATE THE METRIC SYSTEM. I WISH WE WERE BACK ON THE IMPERIAL SYSTEM. :(
Hi Jim! I like Ultima www.ultimareplenisher.com/?rfsn=6195898.b42bb1&.b42bb1. Also very excited about an electrolyte product I am in the process of formulating for folks who are dropping weight or maintaining a weight loss. Woohoo! More info on that soon :)
What do you do to digest all this protein when you don't have a gallbladder? Plus I seem to have stopped producing bile. I take tudca but can't all the time. Lipase enzymes too.
I just got gallbladder enzymes from Dr. Mercola to try, it's one (1) capsule daily before your biggest meal. I also got Dr. Mercola’s Full Spectrum Enzymes as well.
The gallbladder really helps with the digestion of fat. If you have trouble with digesting fat d/t gallbladder issues, consider starting with leaner protein sources. If you've got trouble with protein digestion then it could be issues with low stomach acid and could consider supplementing with HCL (check with your doctor first)!
.8 grams per lb optimal body weight. So if you weigh 160lbs this would be 160 x .8 which is = about 125-130 grams protein per day. Hope this is what you meant by your question!
1. Not fully collapsing the fat mass
2. Not prioritizing protein
3. Avoiding strength Training
4. Using an app based program
5. Doing it On Your Own
6. Going Vegan or Vegetarian
7. You Don't consider the impact on alcohol
8. Under estimate sleep and stress
9. Going Low Fat
10. Skimping on hydration
Great video, thanks. Yes, please speak more about alcohol.
Woohoo! YES Nancy, love this summary! And will do on Alcohol. Appreciate this!
Nice summary. Thanks.
Great video of course. Especially like the recap summary at the end. I just realized, nobody else does this. It is valuable to people learning as you probably know. Thank you.
Glad you enjoyed it! Appreciate this feedback!
Along with those who commented on the side bar negatives, If you are going to place them, maybe a big red X through them?
I personally typically listen to all that is aligned with what is optimal, as I am aware that I go into resonance quickly with what I feed my ears. The subtle/subconscious does this, whether aware or not. I once stopped listening to someone who often said "I'm fat" about himself, as I could feel the impact just hearing it, and I dropped 6 pounds in a week. I love hearing what you have to say. Very informative! Focusing on the DOs more than the DON'Ts gets my vote. Even reading the words is sending signals that we have to effort to rewire. LOVE you!
Appreciate this Celeste - I hear you on this big time!
Love this episode!! Watched it on my way to our first family Christmas party of the year as a motivation to stay the course as I continue to succeed with my maintenance plan. I’ve lost 40 pounds with PHD! I would love an episode more about the impact of alcohol on weight loss/maintenance.
Awesome, congratulations! Will do an episode on alcohol. Merry Christmas!
PHD client here! Just reached maintenance.🎉 I would love a video about how to transition from weight loss to maintenance citing foods to start with, frequency to start with tips and tricks greatly appreciated. Maybe in an Ashley show or PHD email/site video.🤷🏻♀️ I have all the materials at my disposal but a how-to video would be great!👍
Appreicate this suggestion! We are working on something like this as we speak. Also, congratulations Jessica!!! Woohoo!!!
wow. i'm surprised that Shania Twain knows so much about nutrition! that's awesome!
I really found this information useful. I will implement the protein and strength training advice you gave, I'm 53 and have a heck of a time losing weight. I am trying low carb currently but I lose 5 lbs and gain the same 5lbs over again. I need to lose about 40 lbs...
Ughh, I'm so sorry to hear this. Weight loss is tricky and you are not alone. I hope these two things will help you! Don't give up :)
I’m learning so much ! I lost 2 pounds this week . One thing that you said that really resonated with me was think of things you’re eating that are holding you back and stop eating them save them for when you are maintaining your weight it reminded me that when I did that before I lost 10 pounds I need to lose another 20. I’m on my way. I’m walking 2 miles a day briskly and riding my bike in addition on the weekends, I cut out all gluten. I have added more meat to my diet for my bone health. I feel like I’m on track but if I stall I’m definitely going to do your program because you are very smart, knowledgeable and kind !
Congratulations on those changes that you have been making! I'm here cheering you on! Keep me updated on your progress. We're always here if you need it, you've got this!
@@drashleylucas Thank you! Your show is helping me so much !
Thank you, thank you! I've taken detailed notes, and I may put myself back on my diet plan for a couple of weeks. Over Thanksgiving, I ate a PhD-compliant dinner with leftovers (cooked by a fellow PhD traveler); I don't feel I overate, but I have packed on 4 pounds. I've lost ONE of those, but want to lose really about 10 pounds because I've never reached the PhD goal. I've been in maintenance now about 2-3 months, and have been maintaining the same weight for about 8 months. So, this particular coaching video is EXTREMELY helpful! I appreciate your study/research SO MUCH!
I'm glad this has been helpful, Jerdone. Feel free to pop back into the office for their support as well!
Fantastic information and awesome delivery! Thank you!!! Video on alcohol would be great!
Thank you! Will do :)
I am getting close to maintenance having lost close to 100 pounds on the PHD Program. Would love to see an in depth show on alcohol along with small cheating on “holiday goodies “
Congratulations!!! Proud of you! An episode on alcohol is coming out soon. I don't love the word "Cheating" when it comes to food :) Most of the time you will enjoy food according to the PHD lifestyle. Once in a while, say on a holiday, you might enjoy something that you usually don't, and the next day, back into your lifestyle you will go. No cheating, no shame, no guilt, no feeling bad. In general, you say no to the foods that don't love you back. I'll do an episode on this topic!
Great advice and informative.
Glad it was helpful!
I would love to hear more about the effects of alcohol on weight loss and our bodies in general. Thank you!
Episode dropping on this very soon! Stay tuned!
I lost 18 kgs / 39 lbs doing no specific cardio ( NEAT... was my go-to form of moving more ) - weights and body weights ( because I have a desk bound job ) was my only form of specific exercise, and that was paired with OMAD.
12:36 exactly what Dr Donald Layman has said for years.
I hold myself accountable, if I eat it - it is only me that is going to burn it off - NO amount of being shouted out or quietly being spoken to will do the trick. I take responsibility for the actions I take and do not take.
17:58 another Dr Donald Layman mantra.
Cheers for uploading and sharing.
Your dedication is outstanding! Thank you for watching!
@@drashleylucas Thank you for reading and replying. All the best.
I am a huge fan. PHD works for me and has become part of my life. Thank you
Woohoo! So glad to hear this Gail! Appreciate you commenting here!
You’re a Hokie ! My first husband ( now deceased) also was a Hokie ! I always loved visiting Tech !
That's right! Go Hokies!
Thanks Dr Ashley! I personally can attest to all of the myths of weight loss.
Appreciate you sharing here!
I cannot afford doing an expensive program Dr. Ashley, so could you please list the specific videos that outline your program in general so I can at least have something to start with. I understand about proper nutrition and eat a whole food diet, very little processed foods, hardly ever eat out and know that all calories are not the same, hormone changes after menopause, and more. I've watched many of your videos but it would be great to get at least an example of a week's worth schedule and suggestions to start off with. I've done intermittent fasting, and out of desperation done week long fasts, I'm very discouraged and truly want to loss the excess fat. I hear from those around me that I need to lose weight so I should eat less and get exercise. Which doesn't help me, it makes me feel even more self conscious, frustrated, embarrassed, angry and upset about my weight. It is terrible especially since I have been a student of health and nutrition for years. Thank you for your help!
Hello! I have an episode in the pipeline where I talk about the specifics, but yes! Think animal proteins, veggies, and healthy fats. If fruit, focus on berries. If you tolerate diary, let go of cow's milk and focus on full fat varieties. Amounts depend upon your body size, gender and activity level. Think .8-1 gram of protein per lb optimal body weight and divide that up into 3 meals and potentially a snack in the afternoon. Week long fasts aren't necessary. I hope this helps you and keep watching the episodes that come out as I do dive into specifics. Please know that I am here for you and you can do this. I see it happen every day! Please keep hope and optimism in your journey and keep me updated on your progress!
@@happydogg312 I do eat lower carbs, low fruit, but will need to up my fatty proteins, however I don't have a gallbladder so it can be difficult on my digestion sometimes and am hypothyroid as well. Thank you for your encouragement and help @happydogg312
@@drashleylucas I will keep watching, I am a subscriber and yes I do eat lower carbs, low fruit, but will need to up my fatty proteins, however I don't have a gallbladder so it can be difficult on my digestion sometimes and am hypothyroid as well. Thank you Dr. Ashley!
PHD client. I would like for you to dive deeper into the effects of alcohol with your weight. I have seen a video of you addressing it in a short video as a weigh loss client but i am in maintenance and would like more detailed info. thank you
Will do, thanks Sheri!
How do you know if you've fully collapsed your fat mass?
Depending on age, height, and gender there is a range of where your visceral fat should be which would indicate a fully collapsed fat mass. You can have your visceral fat measured via a DEXA scan for the most precision or at home utilizing a RENPHO scale. If you would like to learn more about visceral fat and what this should look like specifically for you, we could definitely dig in deeper and help you with this at PHD. Consider giving us a call at 864.644.1900!
One side bar says "avoid strength training" and Dr. A and my PT encourage it as we age.
I see what you're saying on this. Strength training is definitely encouraged- we were highlighting the negatives. I'll share this with our editor.
Enjoyed this video. I didn't see in the description the mineral (electrolytes) supplement you use.
Oops! I like LMNT, Ultima and best Dr. Ashley Wellness electrolyte (www.drashleywellness.com)!
DR L-great video and super helpful intel. Information on carbs/sugar was very interesting. Fortunately for me, my blood work is excellent, however I want to maintain it for as long as possible as I push into my 70’. Social drinking is a problem for me, so please do a video on alcohol. Go Hokies! Randy, VA Beach
Glad it was helpful! Will do on alcohol. GO HOKIES!!
This was great. The issue I have with the fats is that if we are limited to about 30grams/day to lose weight, when I eat nuts, eggs, olive or avocado oil it gobbles up so much and doesn’t leave much for meals. Any suggestions? Thanks!
hmmm... I wonder why you are limited to 30 grams a day?
Yes, I want more information about alcohol
Will do, thanks Tom!
my ideal body weight is 145. So I need to eat 145 grams of protein per day? Most of that in the morning and evening? Am I missing something?
That's about it in a nutshell! No more than about 50 grams in a meal.
Hi Dr. Ashley - Thank you for the wealth of information. However, I too am
terrible at math & I've not been able to grasp the grams stuff. I'm a senior &
also suffered a brain stroke which makes math even harder for me.
Would you please do a video with a split white board showing the daily amount
of protein we are suppose to consume with the first and last meal, with ounces
as well as with grams. This visual will help us to understand a lot better.
What do you mean by .8 to 1 gram of protein per pound of "optimum body weight"?
Do you mean the desired weight we wish to achieve?
Next, is the daily weight of the protein determined in it's raw state or cooked state?
ie: Meat, fish, chicken. We don't have to worry about dairy or other proteins bcos the info is on the label.
I'll definitely consider that! To answer your questions: Yes, 0.8-1 gram of protein per pound of your ideal healthy weight. Let's say you weigh 180lbs but for your frame, a healthy weight is 130lbs. Then your daily goal is 104-130 grams of protein per day. You'll want at least 30-40 grams for first meal and last meal. So example would be: Breakfast = 30 grams, Lunch = 30 grams, snack = 30 grams, Dinner = 40 grams. Total for the day would be 130 grams! Measured raw!
@@drashleylucas - Thank you for responding Dr. Ashley. I really like your delivery. You are very Knowledgeable, Honest & Sincere. We are lucky that you decided on this career to help humanity.
I just used the grams to ounces converter on google and the results seem very strange.
30 grams converted to ounces is
1.05821886 ounces.
That can't be right can it? We're only allowed to eat 1 ounce of protein 3x/D, approx.?
According to the above math, i.e.
1 can of salmon is 213 grams, using the converter = 7.5133539 ounces.
So I can only scoop out 1 ounce of salmon from that can per meal & the last meal a little bit more???
That sounds like starvation quantities to me OR I'm calculating it incorrectly.
What else are we to eat with that tiny 1 ounce portion of protein, since we're not suppose to eat carbs in the way of grains?
I'm going to try to find some pics of food on the plate with you PHD system to give me an idea of what a meal looks like. Maybe that will help me understand. Wish me luck.
Maybe you can do a video with a cook or Chef doing a meal prep and plating the meal. Something to think about. Most people luv watching cooking shows.
I HATE THE METRIC SYSTEM. I WISH WE WERE BACK ON THE IMPERIAL SYSTEM. :(
I only loose weight if I eat only eggs. If I add bacon; grass fed beef it comes back? I am now trying all fish and eggs.
I hope everything works out for you. Please keep me updated on your progress!
Wow..i really need this video. I am 74 yrs and i have been packing on the pounds since i was 45. 🤪
Glad it was helpful! You're not alone :)
Yes, I'd like to learn more about alcohol.
Great! I'll make sure to tackle this in a future episode.
Yes, I’d like to know more about alcohol.
Great! I will share in a future episode. Appreciate your feedback!
yes about alcohol!!
Coming soon!
Please do a segment regarding alcohol… would be so helpful as I know many women love their wine
Will do :)
Yes, would love an alcohol video.
Coming soon!
It all makes sense but what about the Quality of Animal Products?? Soy and grain fed Animals? Antibiotics in meat??
Quality of animal products do matter. Some is better than none though even if you can't afford the best quality.
What are your thoughts on resistance training, is this the same as strength training?
Yes!
Yep!
You knocked it out of park again!!!
Glad you liked it. Thanks Robb!
Where’s the link to the electrolyte product you alluded to?
Hi Jim! I like Ultima www.ultimareplenisher.com/?rfsn=6195898.b42bb1&.b42bb1. Also very excited about an electrolyte product I am in the process of formulating for folks who are dropping weight or maintaining a weight loss. Woohoo! More info on that soon :)
Thx @@drashleylucas! Are you familiar with Pedialyte Sport? If so, do you have an opinion?
What do you do to digest all this protein when you don't have a gallbladder? Plus I seem to have stopped producing bile. I take tudca but can't all the time. Lipase enzymes too.
I just got gallbladder enzymes from Dr. Mercola to try, it's one (1) capsule daily before your biggest meal. I also got Dr. Mercola’s Full Spectrum Enzymes as well.
On one video I watched they encouraged you to be sure to chew the protein enough - as this is the first step in the digestion process.
The gallbladder really helps with the digestion of fat. If you have trouble with digesting fat d/t gallbladder issues, consider starting with leaner protein sources. If you've got trouble with protein digestion then it could be issues with low stomach acid and could consider supplementing with HCL (check with your doctor first)!
I think it's confusing to put the negatives in a side bar
Hi Lynne! Appreciate this feedback! Hope you're well :)
OK... how much is .8 grams?
.8 grams per lb optimal body weight. So if you weigh 160lbs this would be 160 x .8 which is = about 125-130 grams protein per day. Hope this is what you meant by your question!
Thank you for the reply. I enjoy your presentations.@@drashleylucas
Great show! Yes, please do an episode on alcohol 🍷
How about people with no gallbladder and high cholesterol? I've been told to eat low fat.
Low fat isn't necessary even with these conditions.